Managing Anxiety and Stress

221 Pages·2007·4.98 MB·English

DOCUMENT RESUME
CG 024 235
ED 345 168
Archer, James, Jr.
AUTHOR
Managing Anxiety and Stress. Second Edition.
TITLE
ISBN-1-55959-013-0
REPORT NO
91
PUB DATE
221p.
NOTE
Accelerated Development Inc., 3400 Kilgore Ave.,
AVAILABLE FROM
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Cognitive Processes; Exercise; Life Style; Nutrition;
DESCRIPTORS
Relaxation Training; Self Help Programs; *Stress
Management; Stress Variables
ABSTRACT
This self-help book provides information about otress
and stress management. The first part focuses on awareness of stress.
A number of activities are included to help the individual understand
and analyze stress reactions. Information is provided about
stressors, performance stress, cumulative stress, and several other
aspects of stress reactions. Also included is information about
negative effects of excessive stress including physical,
psychological, and behavioral difficulties. Finally an approach to
managing stress which requires an understanding of the stress
interaction model is discussed. The second part focuses on relaxation
approaches to stress management. Approaches focus on body ;'elaxation.
A format for assessing current relaxation methods is presented, as
well as information on several specific approaches to relaxation. A
discussion on meditation, and a presentation of progressive deep
muscle relaxation are also included. The third part focuses on
nutrition and exercisa. Principles and suggestions are provided for
improving dietary habits and developing an effective exercise
program. The fourth part focuses on mind approaches to stress
management. Four different aspects of cognitive processes as they
relate to stress management are examined. Actual thinking processes
are examined, and modifying inaccurate thinking to improve stress
management is discussed. The fifth part examines broader life-style
issues. The focus is on how choices are made about important life
issues, and how these choices influence one's personal environment.
(LLL)
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Reproductions supplied by EDRS are the best tha'c can be made
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from the original document.
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ANXIETY
MANAGING
and STRESS
cri
SECOND EDITION
AIL_
PERMISSION TO REPRODUCE THIS
U.S. DEPARTMENT Of EDUCATION
dAS BEEN
Office of Education& Research and ...lifoverneill
IN OTHER THAN PAPER COPY
EDUCATIONAL RESOURCES INFORMATION
GRANTED BY
CENTER (ERIC)
/ This locument has been reproduced as
ono/Walton
rOCeorad from thrt person or
originating 4.
to improve
Minor Cneneea neve teen made
reproduction quality
RESOURCES
docu
EDUCATION AI
THE
Points of vie* or opinions stated in Ms
TO
official
merit do not necaidardy fepresent
INTORWTION CENTER (ERIC)
OERI Position of pony
Jams Archer, Jr.
AVAILABLE
BEST COPY
MANAGING ANXIElY AND FIRESS
Second Edition
James Aicher, Jr.
Director, Counseling Center
Professor, Counselor Education and Psychology
University of Florida
Gainesville, Florida
ACCELERATED DEVELOPMENT INC.
Publishers
Indiana
Muncie
MANAGING ANXIETY AND MESS
Second Edition
© Copyright 1991 by Accelerated Development Inc.
2 3 4 5 6 7 8 9 10
Modifications added after initial printing
Printed in the United States of America
All rights reserved. No part of this book
may be reproduced
or transmitted in any form or means, electronic or mechanical,
including photocopying, recording, or by an informational storage
and retrieval system, without permission in writing from Accelerated
Development Inc.
Technical Development: Tanya Benn
Marguerite Mader
Sheila Sheward
Cover Artwork: Barbara Sans
Library of Congress Cataloging-in-PuNication Data
Archer. James.
Managing arodety and stress / James Archer. Jr.
2nd ed
.
cm.
p.
Includes bibliographical references and index.
ISBN 1-55959-13-0
2. Stress (Psychology)
1. Arudety.
3. Stress (Physiology)
4. Stress management.
I. Title.
1990
13F575.A6A695
90-81437
155.9042--dc20
CIP
LCN: 90-81437
ISBN: 1-55959-13-0
ACCELERATED DEVELOPMENT INC.
Publishers
3400 Kilgore Avenue, Muncie, Indiana 473044896
Toll Free Order Number 1-800-222-1166
PREFACE
is designed as a workbook
This is a self-help book. It
to provide you with information about stress and stress
management, and to help you learn about the many different
It contains material about a number
ways to manage stress.
of different theories and approaches. Each chapter includes
written activities to help you examine your own stress and
to apply the method described in that chapter. I have hied
to make the theories and approaches simple and understandable.
The most difficult part of the book will be finding the time
and energy to try out and use what you read. Don't attempt
each chapter one
to go through the book too quickly. Take
at a time and give yourself time to apply what you learn.
is a self-help book and can be done
Although this
I encourage you to discuss the material and
individually,
the activaies and self-assessments with family and close friends.
Other people are an invaluable resource in helping you
understand your own stress process, and in giving you feedback
and advice on your stress management effor ts. In fact,
if
workshop. or
you are not involved in some kind of group,
I would recommend that you try to find a partner
class,
to complete this program with you.
This book is not a substitute for professional help. It
need help
may, in fact, point out some areas in which you
from a counselor or psychologist. Managing stress is no easy
task. Unlike many self-help books, this one does not guarantee
that
success. We know from research and clinical experience
people can use books like this very successfully; however,
professional person's perspective
we also know that many times a
is needed. Don't hesitate to get help if you think you may
If you still hold the outmoded view that seeking
need it.
help is a sip of weakness or that you have to be crazy to
see a counselor or psychologist, give it up.
In this book I have presented many different theories
and approaches. all within the framework of a simple stress
interaction model. I also have attempted to confront some
rather profound life issuesrelationships, values, transitions,
I have included these
time use, meaning, and spirituality.
issues, which can involve much stress and anxiety, knowing
that they are much too complex to be covered in one chapter
of a stress management book. My rationale was to at least
introduce these topics as important in stress management.
Too many of the available books don't attempt to deal with
these larger issues. Certainly, simple techniques like relaxation
attend to some
or meditation are useful, but you also must
of the more difficult issues that determine how you live and
why you make the choices that you make.
iii
PrOace
My overall goal is to provide you with many different
ways to approach stress management. If you complete all
LA the activities, you will get "hands-on" knowledge for each
approach. The ultimate goal is for you to pick out the methods
that work best
for you and develop a personal stress
management plan.
This book and the stress management training program
that it contains can be used in workshops and classes
as
well as individually. In fact, in most of the activities a discussion
and/or working with others would be quite valuable. The
program is designed to be completed over some period of
time. The workshop leader or course instructor should not
expect to complete this program in a few sessions or a long
weekend. Participants need time to process the information
and to apply it
to their own lives. The program would work
very well for a weekly class or on-going workshop where
a different chapter could be discussed and worked on every
week.
I am greatly indebted to the originators of many of the
I have used in this book. In many instances
approaches that
my contribution has been to help the reader use and apply
the method. I have tried to simplify and provide many examples
and opportunities for application, while maintaining the basic
integrity of the different approaches. My understanding of
how anxiety and stress can be managed with different
approaches comes from my experiences with hundreds of
students and clients.
I am grateful to all of these people
for their willingness to trust me and their courage in attempting
to confront and overcome negative forms of anxiety.
also
I
am grateful to colleagues and to my wife and family who
often have helped me better understand and manage my
own
stress.
James Archer, Jr.
Managing Anxiety and Stress
iv
f ;
TABLE OF CONTENTS
PREFACE
Ix
LIST OF ACTIVITIES
LIST OF FIGURES
1
PART I AWARENESS OF STRESS
STRESS AND ANXIEIY
1
3
Background and Definitions
4
Body Response to Stress
Exressive Stress
9
Performance Stress/ Anxiety
12
Accumulated Stress
13
Personal Checkpoint
13
Summary (Definitions and Assessment Information)
15
2 MANAGING STRESS
15
Stress-interaction Model
16
Environment
18
Worrying
.19
Feedback Loop
19
[dallying Stressors
21
Stress Journal
22
Phobias and Stimulants
23
General Approach
23
Relaxation Approaches
23
Mind Approaches
24
Envimment/Life-Style
24
Personal Checkpoint
25
Summary
27
MANAGEMENT
PARE II MARMON APPROACHES TO MESS
29
3 GENERAL RELAXATION MEFHODS
31
Deep Breathing
33
Visualizaiton/ Daydreaming
35
Enjoying Natural Sunpundings
35
Personal Checkpoint
35
Summary
37
4 MEIXTATION/RETAXATION RESPONSE
38
Meditation and Stress
39
Learning to Meditate
41
Developing a Plan
44
Personal Checkpoint
44
Summary
45
REIAXATION
5 PROGRESSIVE DEEP MUSCLE
46
Process of Progressive Deep Muscle Relaxation
47
Meditation Versus Muscle Relaxation
47
Learning Progressive Deep Muscle Relaxation
50
Developing a Plan
51
Active or Cue-controlled Deep Muscle Relaxation
52
Personal Checkpoint
53
Summary
Table of Contents
7
55
NUIRITION AND EXERCISE
PART flI
6 NUIRITION
57
Balanced and Healthy Diet
58
Modifying and Improving Your Diet
61
Effects of Specific bbods on Stress and Emotions
65
Caffeine. Alcohol. and Other Drugs
66
Vitamins
70
Personal Checkpoint
71
Summary
71
7 EXERCISE
73
Thpes of Exercise
74
Exercise Benefits
74
Choosing an Exercise Program
75
Medical Considerations
79
Developing a Ran
79
85
Personal Checkpoint
Summary
86
87
PART IV "MIND" APPROACHES TO MESS MANAGEMENT
8 IRRATIONAL BMWS
89
Irrational Beliefs
89
95
Identifying Your Own Irrational Beliefs
96
Changing Your Irrational Boliefs
98
The A B C Method
Steps for Changing Your Irrational Beliefs
102
Personal Checkpoint
106
Summary
106
109
9 THINKING MISTAKES
Thinking Mtstakes-71innel Vision
140
Thinking MistakesBlack and White Thinking
110
Thinking MtstakesOver-generalization
111
Thinking MistakesFaulty Assumptions
111
Correcting Thinking Mistakes
113
List Your Evidence for Generalizations
114
Challenge Faulty Assumptions
114
Expand TUnnel Vision
115
Expand Thinking Dichotomies
115
Personal Checkpoint
117
Summary
118
10 STRESS INOCULATION
119
Problem Solving
120
Problem Solving Model Application
121
Seffinstructional Positive Coping Statements and Relaxation
122
Applying the Method
125
Personal Application
129
Personal Checkooint
133
Summary
133
135
11 STRESS AND PERSONALITY
Jung's Theory of Type
136
Basic Description of Attitudes and Fbnctions
136
Preferences and Stress
141
Extroversion
141
Introversion
141
Intuition
141
Managing Anxiety and Stress
vt
142
Sensing
142
Thinking
142
Feeling
143
Judging
143
Perreiving
143
Implications of Personality on Your Stress Process
146
Personal Checkpoint
146
Summary
147
PART V ENVIRONMENT AND LIFE-STYLE ISSUES
149
12 TIME MANAGEMENT
150
Type A Behavior
156
Planning and Managing Your Time
156
Setting Goals and Priorities
159
Daily and Weekly Scheduling
163
Balance
164
Procrastination. Distraction. and Other Problems
165
Personal Checkpoint
165
Summary
167
13 RELATIONSHIPS
168
Supportive Relationships
169
Feeling Good about Yourself
169
Effective Listening
169
Conversations and Small Talk
169
Self-disclosure
172
Devote Time and Participate in Activities
173
Fbster Intimate. Supportive Relationships
175
Assertiveness
179
Personal Checkpoint
180
Sun tmary
181
14 LIFE IRANSITIONS
182
Understand and Accept the Process of Developmental Change Throughout Life
183
Erikson's Stages
186
Stress in Life Span Development
186
Recognize and Accept Ernotions Related to Unexpected Life Events
187
IdentTy New Developmental Tasks and Needs and Confront Them
190
Maintain Your Independence and Self reliance
190
Practice Good Health and Stress Management During Times of nansition
190
Personal Checkpoint
191
Summary
193
15 VALUES AND SPIRITUALTIY
194
Values
195
Value Clarity
198
Value Confrontation and Change
200
Conflict Between Values and Behavior
200
Lack of Commitment and Involvement
202
Spirituality and Stress
203
Personal Checkpoint
204
Summary
205
BIBLIOGRAPHY
209
INDEX
214
ABOUT THE AUTHOR
Table of Contents
vii
LIST OF ACTIVITIES
5
The Fight and Flight Mechanism
1.1
7
Stress Indicators
1.2
10
Performance Stress
1.3
12
Stress Level Throughout the Day
1.4
19
Stressor [dent ification
2.1
21
Stress Journal
2.2
50
Relaxation Survey
3.1
32
Regular Deep Breathing
3.2
32
Stress-Releasing Relaxing Sigh
3.3
33
Relaxation Scene
3.4
41
Initial Meditation
4.1
43
Meditation Plan
4.2
48
Deep Muscle Relaxation
5.1
51
Muscle Relaxation Plan
5.2
53
Active Relaxation
5.3
59
Diet Log
6.1
63
Modifying Dietary Habits
6.2
68
Analysis of Alcohol. Tranquilizer. and Marijuana Use
6.3
76
Choosing an Appropriate Exercise
7.1
82
Developing an Exercise Plan
7.2
96
Personal Irrat ional Beliefs
8.1
99
8.2
A B C Practice
101
Analyzing Irrational Beliefs
8.3
104
Rational Statements and Arguments
8.4
106
Disputing Irrational Beliefs
8.5
112
Identifying Thinking Mistakes
9.1
113
Identifying Personal Tninking Mistakes
9.2
117
Challenging Thinking Mistakes
9.3
125
Developing Positive Self-statements
10.1
130
Personal Appl imt ion
10.2
132
Rehearsing Stress Situations
10.3
138
Assessing Persoliality
11.1
144
Personal Implications
11.2
151
'pipe A Behavior Inventory
12.1
153
Changing Type A Characteristics
12.2
158
Goal Setting
12.3
163
Developing a Time Schedule
12.4
170
Active Listening
13.1
171
Self-disclosure
13.2
173
Relationship Time
13.3
174
Support Systems
13.4
176
Assertiveness Assessment
13.5
185
Developmental Assessment
14.1
188
Confronting Developmental Tasks
14.2
196
Value influence
15.1
197
Choosing Opposites
15.2
198
Conflicting Values
15.3
201
Values and Behavior
15.4
203
Spirituality
15.5
ix
List ofActivities